Recipes

21 Healthy Lunch Recipes | Mix Up Your Meal Prep

Hands up if the thought of lunch is sometimes the only thing that gets you through a working day.


When you have a day full of Zoom meetings, an overflowing inbox, and very little sunlight, it’s important to have something to look forward to, right? Leave behind limp sandwiches and ditch that dry chicken with plain boiled rice — you deserve so much more than that.

With this incredible list of all our favourite healthy lunch recipes, you’ll never have to worry about coming up with something new and exciting to keep you full and feeling good. Just try some of these simple ideas and you’ll be winning at life, we promise.

Whether you’re looking for a way to raise your salad game, need a quick plant-based bite, or want a batch-cooking solution to get you sorted for the whole week — we’ve got just the thing.

Check out all our healthy lunch recipes below!

 

1. Spicy Chicken With Cous Cous

Give that chicken meal prep a makeover with this easy homemade marinade and switch out the plain rice for some stock-infused cous cous. You’ll never look back.

Calories Protein Carbs Fat
284 50g 22.2g 3.7g

Recipe here.

 

2. Seared Tuna & Sweet Potato Meal Prep

Mix up your meat choices – a juicy tuna steak will provide an impressive 33g of protein and is packed with plenty of omega-3 fatty acids which are important for heart health.

Calories Protein Carbs Fat
342 38.2g 33g 7.6g

Recipe here.

 

3. One-Pot Lentil Dahl

This easy plant-based dish is absolutely spot on for a rich, warming lunch that will keep you full and satisfied all day through.

Calories Protein Carbs Fat
191 8.5g 14.3g 9g

Recipe here.

 

4. One-Tray Roasted Halloumi Wraps

Anything with halloumi involved and we’re down. These one-tray wraps are a delicious way to get in some healthy veggies too.

Calories Protein Carbs Fat
436 39g 35g 21g

Recipe here.

 

5. Easy Chicken Satay Meal Prep

When peanut butter is involved in a recipe, you know it’s going to be good.

Calories Protein Carbs Fat
382 41.7g 12.9g 18.3g

Recipe here.

 

6. 30-Minute Chicken Tikka Masala

Rich, creamy, and ready in just half an hour – this ticks all the boxes for easy meal prep that you can fall back on time and time again.

Calories Protein Carbs Fat
291 41g 11.5g 10.9g

Recipe here.

 

7. One-Tray Pesto Salmon

Salmon is one of the best sources of mood-boosting, heart-healthy omega-3s, plus it has a high protein content, too. Double win.

Calories Protein Carbs Fat
496 40.5g 16.6g 29.3g

Recipe here.

 

8. 15-Minute Fiery Five Bean Chilli

Need a little heat to kick-start your afternoon? This delicious plant-based chilli is perfect for a tasty protein-packed lunch.

five bean chilli

Calories Protein Carbs Fat
499 21g 86g 7g

Recipe here.

 

9. Ultimate Mushroom Fajitas

Whether you’re following a vegan diet or you’re just trying to cut back on your meat intake, these Portobello mushroom fajitas are a must.

Calories Protein Carbs Fat
439 12g 35g 15g

Recipe here.

 

10. Baked Sweet Potato & Feta Tacos

Loaded with crumbled feta, tangy salsa, and chilli-lime soured cream, these soft-shell tacos are a flavour explosion waiting to happen.

Calories Protein Carbs Fat
198 5.4g 28.9g 7.6g

Recipe here.

 

11. Chimichurri Steak Flatbreads

Feeling a little bit extra on a Friday? Why not treat yourself to these sizzling steak flatbreads and enjoy a bit of escapism to South America.

Calories Protein Carbs Fat
481 14g 49.7g 24.6g

Recipe here.

 

12. Stuffed Peppers With Beef Mince & Bulgur Wheat

These stuffed peppers come with a healthy portion of low GI carbs to keep you fuelled and firing on all cylinders, as well as a hefty hit of protein to support your training goals.

Calories Protein Carbs Fat
464 39.6g 30.6g 17.4g

Recipe here.

 

13. Chicken Tikka Naan Rolls

Made with juicy chicken pieces, fresh Greek yoghurt, and plenty of crunchy red onion, these naan rolls taste like an indulgent takeaway treat — just without the calorie hit.

Calories Protein Carbs Fat
306 22.4g 35.6g 7.4g

Recipe here.

 

14. Chipotle Chicken Salad

Spice up your salad with an iconic Mexican flavour — chipotle has a smoky, spicy taste that is absolutely made for chicken.

Calories Protein Carbs Fat
509 48g 33g 21g

Recipe here.

 

15. Lean, Creamy Sausage Pasta

Made with quark instead of cream cheese or double cream, this pasta dish doesn’t come with the calories or fat content that you might expect. It’s so good that you’ll certainly be considering seconds.

Calories Protein Carbs Fat
415 34g 48g 5.8g

Recipe here.

 

16. Buffalo Chicken Pasta Salad

Another spicy little number for your chicken meal prep — this pasta salad is loaded with flavour and packed with protein.

Calories Protein Carbs Fat
485 49g 30g 20g

Recipe here.

 

17. Quinoa & Feta Salad

We’re passionate about salads that actually taste good. Forget soggy leaves and try this crispy, crunchy bowl of goodness instead. Cheese makes everything better.

Calories Protein Carbs Fat
450 13g 44g 25.8g

Recipe here.

 

18. Grilled Peach Salad

Into your sweet and savoury flavour combos? Us too. This grilled peach salad is bursting with rich, fresh flavours to tantalise your taste buds.

Calories Protein Carbs Fat
467 10.9g 52.6g 26g

Recipe here.

 

19. Vermicelli Prawn Salad

No lie, this Asian-style salad is the absolute bomb. Packed with crunchy veg, chilli-garlic prawns, and a zingy soy dressing, you need this in your life.

Calories Protein Carbs Fat
319 24.2g 30g 11.5g

Recipe here.

 

20. Stuffed Sweet Potatoes

Taking it back to basics, these stuffed sweet potatoes are great for a simple, wholesome lunch that you can rely on to hit the spot.

  Calories Protein Carbs Fat
Guacamole 254 4.4g 37g 11g
Tuna Mayo 349 34.1g 31g 16.3g
Fajita Chicken 322 35.7g 37.9g 6g

Recipe here.

 

21. Crispy Teriyaki Tofu & Rice

If you don’t like tofu, you’ve probably just not cooked it right yet. With this simple recipe, you’ll be nailing it in no time though, don’t worry.

Calories Protein Carbs Fat
497 19.2g 60g 18g

Recipe here.

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Lauren Dawes

Lauren Dawes

Writer and expert

Lauren is an English Literature graduate originally from the South. She’s always loved swimming, has discovered the power of weight training over the past few years, and has lots of room for improvement in her weekly hot yoga class.

On the weekends she’s usually cooking or eating some kind of brunch, and she enjoys trying out new recipes with her housemates – especially since shaking off student habits, like mainly surviving off pasta. Above all, she’s a firm believer in keeping a balance between the gym and gin.

Find out more about Lauren’s experience here.


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